Category: Ergogenic aids

Scientific reviews indicate that sodium bicarbonate supplementation can acutely enhance performance in high-intensity efforts lasting approximately 30 seconds to 10 minutes. So, is baking soda good before a race for you? The answer depends heavily on your specific race distance, training, and tolerance for potential gastrointestinal issues.

A 2014 meta-analysis found that while caffeine has a small diuretic effect at rest, this is negated during exercise, debunking the long-held myth that it causes dehydration during physical activity. Understanding the true physiological effects of caffeine is critical for athletes and fitness enthusiasts seeking to use it as an ergogenic aid effectively and safely.

It is a well-established fact that approximately 80% of the world's population consumes caffeine daily. For athletes, the key question is whether this common stimulant can truly impact performance, offering a significant and reliable competitive edge.

Recent research indicates that beetroot juice supplementation can enhance physical performance, particularly through its high concentration of nitrates. These nitrates are converted in the body into nitric oxide (NO), a molecule known to improve blood flow, increase oxygen efficiency, and delay fatigue. While a growing body of evidence supports this ergogenic effect, the optimal dosage and its impact on different types of exercise and fitness levels remain a key area of study.

According to the FDA, nearly 80% of U.S. adults consume caffeine daily, and for athletes, this ubiquitous stimulant serves as a powerful performance-enhancing tool. By acting on the central nervous system, caffeine offers a potential boost in energy and focus across various sports and disciplines.

Numerous meta-analyses and systematic reviews confirm that sodium bicarbonate can acutely enhance anaerobic power and capacity, with average performance gains of 2–3% reported in high-intensity efforts lasting between 30 seconds and 12 minutes. This makes it a popular and widely studied ergogenic aid.

According to the International Society of Sports Nutrition, creatine is the most effective nutritional supplement currently available for increasing high-intensity exercise capacity. To determine which supplement is best for speed, you must consider the duration and specific demands of your athletic activity.

Research has found that carbohydrate-electrolyte beverages can be one of the best ergogenic aids for endurance athletes during prolonged, intense exercise. In this context, the question arises: are sports drinks an ergogenic aid, and if so, how do they function to improve athletic performance?

According to the International Olympic Committee, sodium bicarbonate—common baking soda—is one of the top five ergogenic aids for enhancing performance in specific sports scenarios. But why do athletes drink baking soda? The answer lies in its ability to counteract the metabolic processes that lead to muscle fatigue during intense, short-duration exercise.